Daily Life

Managing Sensory Overload at College

College or university can be exciting, but it often comes with intense and unpredictable sensory experiences. From noisy lecture halls to bright lights, packed corridors, or shifting routines. For autistic students, managing sensory load isn’t just helpful, it’s essential for your learning, wellbeing, and ability to participate in college life.

This article offers practical tips to help you prepare for, reduce, and recover from sensory overwhelm at college, especially during lectures and other academic settings.

What is Sensory Load?

Sensory load refers to the amount of sensory information your brain is processing — sounds, lights, smells, textures, movement. When this input becomes too intense or too constant, it can lead to sensory overload, where it becomes difficult to think, concentrate, or stay regulated.

Common sensory triggers on campus include:

• Noisy, echoey lecture theatres
• Bright or flickering lights
• Crowds and queues
• Strong smells (lunch areas, cleaning products, etc.)
• Unpredictable changes to your environment or routine

Planning Ahead

• Familiarise Yourself with Spaces Beforehand

• • If possible, visit lecture halls and classrooms before term starts.
  • Identify quieter entrances, side corridors, and nearby bathrooms or calm spaces.
  • Ask your disability support office for a campus orientation or sensory map.

• Speak to Disability Services

• • Share your sensory needs early – you might be eligible for accommodations like early access to lecture slides, recorded lectures, access to quiet study areas, or permission to wear noise-reducing headphones in class.

• Build Predictable Routines
  • Keeping a consistent daily schedule can help reduce the background stress that can increase sensory sensitivity.
  • Use a planner or digital calendar to map out your day, including time for breaks and rest.

Sensory Load in Lectures and Tutorials

Lecture theatres can be particularly intense environments with large crowds, varying noise levels, and lots of visual and auditory information at once.

To make it more manageable:

• Use Sensory Aids
  • Noise-cancelling headphones or discreet earplugs can help reduce background sounds or echo.
  • Sunglasses, tinted lenses, or a cap can reduce visual overstimulation from lights or slide projections.

• Choose Your Seat Wisely
  • Arrive early if you can — this gives you time to find a seat that works for you (e.g. near an exit, away from crowds, or closer to the front if distractions are behind you).
  • In smaller tutorials, you can also let the tutor know where you feel most comfortable.

• Ask Questions on Your Terms
  • You don’t have to ask questions during the lecture if that feels stressful. You can email your lecturer or ask during a quieter moment afterward.
  • Tutorials are often smaller and more relaxed, so they might offer a better space to ask follow-up questions or clarify what you didn’t catch during the lecture.

• Prepare for the Unexpected
  • Sometimes lectures run late, change rooms, or get crowded — bring headphones, a sensory item, or plan a quick exit strategy just in case.

• Take Sensory Breaks

Everyone benefits from breaks but, as an autistic student, taking time to decompress can be the difference between managing the day or hitting burnout.

Try:

• Short breaks between classes in quieter parts of campus
• Listening to music, stimming, or taking movement breaks between lectures
• Scheduling downtime after busy lecture days to recover

If your timetable doesn’t allow for long breaks, even 5–10 minutes outside or in a quiet hallway can help reset your system.

Sensory Overload

Even with preparation, sensory overload can still happen – and that’s okay.

Recovery tips:

• Find a quiet place where you can rest and reduce input (dimmed lighting, less noise)
• Do something comforting and familiar: listen to music, stim, use fidget tools, practise deep breathing
• Reflect on what triggered the overload so you can better prepare next time
• Don’t try to push through if you’re feeling overwhelmed – give yourself time and space to regulate

Build a Sensory Toolkit

A sensory toolkit might include:

• Noise-cancelling headphones
• Sunglasses or caps
• Fidgets or a comfort object
• A small notebook for writing down thoughts
• A list of quiet spaces on campus
• A phone or app with calming music or breathing exercises

Everyone’s needs and sensory tools are different – finding what works for you is what matters.

Final Thoughts

You don’t have to “tough it out” or ignore sensory challenges to succeed at college. Your experience is valid, and managing sensory load is not only acceptable – it’s an act of self-advocacy and self-care.